Part 1: 10s for 10
AMRAP 10
10 Pull-ups
10 Pistols
10 GHDs
10 Cals on the Rower

-With your partner.
-Score is Rounds + Reps

Part 2: Team Tabata
:20 work / :10 rest for 8 rounds
-Partner Wall Balls
-Synchro Burpees
-Partner Med-Ball Sit-Ups
-Partner Box Jumps

(rest 1 minute in between tabatas)

-With your partner
-Score is TOTAL REPS of each movement

Part 3: 30 For Time
30 Rope Climbs

-As a FULL TEAM
-Work at the same time
-Divide as desired

Warm-Up
500m Row
20 KB Curtsy Squats
15 KB Goblet Squats
10 KB Windmills (5R/5L)
5 Kip Swings

Movement Prep: Barbell
2 Rounds
(Round 1- PVC/ Round 2- Empty Barbell)
3 Shrugs
3 High Pulls
3 Muscle Cleans
3 Front Squats
3 Power Clean
Then
Build-Up
3 Sets of 2 Power Cleans increase loading each set:
Set 1: Approximately 50% of intended weight for workout
Set 2: Approximately 75% of intended weight for workout
Set 3: Intended weight for workout


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